HENRY CAVILL WORKOUT

Personal Trainer Mark Twight workout that Henry Cavill performed for the role of Superman

In order to prepare for his role as Superman, Henry Cavill hired the trainer Mark Twight who is behind Gerard Butler and his troop in the movie 300.

So you wish to be able to put on that Superman costume during the following costume party (or simply for role playing) and to fill out the costume without the need to add those awkward muscles that are sewn in to make you look like the Superman of years ago. It is about time to drive away from those loose-fitting tights and to the gym for the very popular superman or Henry Cavill workout.

The truth is when he was a young man Henry was called “Fat Cavill” since he was unbelievably fat.
However, instead of letting himself drown into sugary snacks and sorrows he immediately get himself away from the fridge into the gym in order to achieve a strong and fit body. This guy is amazingly strong with his size as he can hold on to a pole horizontally (like Jason Statham or an experienced gymnast!)

Phase One Program – Conditioning – 6 Weeks

Henry Cavill Workout - Conditioning Phase – Day 1- Strength
Exercise Sets Reps Rest Notes
1 Wall Squat 2 10  
2 Squat 2 10  
3 Goblet Squat 2 5  
4 Clean + Front squat + Hang Clean 3 1 30 secs ONE TRIPLET EVERY 30 SECONDS FOR 10 MINUTES I.E. 20 TOTAL TRIPLETS
5 Deadlift 5 2  80% 1RM
6 Kettle Bell Swings 3 20  24KG + 
7 Fly on Rings 3 10  
8 Cooldown 4 25  
Henry Cavill Workout – Conditioning Phase - Day 2 – Recovery
Exercise Reps Rest Notes
1 Row, Run or Ride 1 60 min @ Easy Pace
Henry Cavill Workout - Conditioning Phase - Day 3 – Interval
Exercise Sets Reps Rest Notes
1 Row 1 10 mins Easy Pace
2 Row – 2 blocks of 6, 4 min break between blocks 12 30 sec  30 Sec @ >150M PER INTERVAL PACE
3 Goblet Squat 2 5  
4 Row 1 10 mins Easy Pace
Henry Cavill Workout - Conditioning Phase - Day 4 – Recovery
Exercise Reps Rest Notes
1 Row, Run or Ride 1 60 min @ Easy Pace
Henry Cavill Workout - Conditioning Phase - Day 5 – Power Endurance
Exercise Sets Reps Rest Notes
1 Wall Squat 2 10  
2 Squat 2 10  
3 Goblet Squat 2 5  
4 Practice Push-up + Squat + Push-up +Sit-up 6 1 30 secs One set done every 30 sec
5 Pull-up 4 20  1 min Pull down machine as required
6 Turkish Get-up 1 25  Focus On form
7 Push-Up 4 25  1 min  
8 Turkish Get-up 1 30  
9 Air Squat 4 25 1 min  
10 Turkish Get-up 1 30  
11 Sit-ups 2 50 1 min  
12 Turkish Get-up 1 30  
Henry Cavill Workout - Conditioning Phase - Day 6 – Recovery
Exercise Reps Rest Notes
1 Row, Run or Ride 1 60 min @ Easy Pace

Phase Two Program – Mass Gaining – 8 Weeks

Henry Cavill Workout - Mass-Gain Phase - Day 1 – Strength Endurance
Exercise Sets Reps Rest Notes
1 Shoulder Dislocate 3 10  
2 Front Dumbbell Raise 3 10  
3 Lateral Dumbbell Raise 3 10  
4 Bench Press + Pull-Ups Superset 5 max 3 mins Dead Hangs on Pullups
5 Seated Military Dumbbell Press 5 10 2 mins  
Henry Cavill Workout - Mass-Gain Phase - Day 2 – Strength
Exercise Sets Reps Rest Notes
1 Wall Squat 2 5  
2 Squat 2 10  
3 Goblet Squat 2 5  
4 Lunge 4 20 meter 10m forward, 10m backward
5 Squat 6 1  1 min 85 – 90% 1Rmax
6 Vertical Sit-Up 1 10  Focus On form
7 Sit and Reach 4 40  1 min  
Henry Cavill Workout - Mass-Gain Phase - Day 3 – Recovery
Exercise Reps Rest Notes
1 Row, Run or Ride 1 60 min @ Easy Pace
Henry Cavill Workout - Mass-Gain Phase - Day 4 – Strength Endurance
Exercise Sets Reps Rest Notes
1 Shoulder Dislocate 3 10  
2 Push Press 2 30sec 30sec 30 work 30sec rest
3 Front Dumbbell Raise 3 10  
4 Lateral Dumbbell Raise 3 10  
5 Reverse Fly 3 10  
6 Seated Military Dumbbell Press 5 10 2 mins  
7 Push Up Ladder With Feet 1 10  
8 Feet to Hands  10  5  
Henry Cavill Workout - Mass-Gain Phase - Day 5 – Strength
Exercise Sets Reps Rest Notes
1 Windmill 1 10  
2 Windmill 2 10  
3 Windmill 2 5  
4 Stiff Legged Dead Lift 5 4  
5 Dead-lift 5 2 80% 1RM
6 Plank Pull 5 Failure  3 min  Focus On form
7 Finger Curl 2 10×3  2-4 min  Strip Sets To Failure
Henry Cavill Workout - Mass-Gain Phase - Day 6 – Recovery
Exercise Reps Rest Notes
1 Row, Run or Ride 1 60 min @ Easy Pace

Phase Three Program – Leaning Phase – 6 Weeks

Henry Cavill Workout - Leaning Phase - Day 1 – Strength
Exercise Sets Reps Rest Notes
1 Wall Squat 2 10  
2 Squat 2 10  
3 Goblet Squat 2 5  
4 Dead-lift 5 2  3 min  80% 1RM
5 Row – 2 blocks of 8 reps, 4min rest between 16 20 sec  10 sec  110M Pace
Henry Cavill Workout - Leaning Phase - Day 2 – Recovery
Exercise Reps Rest Notes
1 Row, Run or Ride 1 60 min @ Easy Pace
Henry Cavill Workout - Leaning Phase - Day 3 – Power Endurance
Exercise Sets Reps Rest Notes
1 Wall Squat 2 10  
2 Squat 2 10  
3 Goblet Squat 2 5  
4 Back Squat 3 Max in 1min 90 sec  
5 Seated Dumbbell Press 3 Max in 1min 90 sec  
6 Deadlift 3 Max in 1min 90 sec  
Henry Cavill Workout - Leaning Phase - Day 4 – Recovery
Exercise Reps Rest Notes
1 Row, Run or Ride 1 60 min @ Easy Pace
Henry Cavill Workout - Leaning Phase - Day 5 – Strength
Exercise Sets Reps Rest Notes
1 Wall Squat 2 10  
2 Squat 2 10  
3 Lunge 2 5  
4 Over Head Lunge 5 2  3 min  80% 1RM
5 Shoulder Dislocate 16 20 sec  10 sec  110M Pace
6 Stiff Legged Deat-lift 5 4 3min  
7 Over Head Squat 5 3 80% 1RM
8 Row 1 1000m 1000m row for time
9 10-1 Feet to Hands Ladder 10 10 to 1  
Henry Cavill Workout - Leaning Phase - Day 6 – Power Endurance
Exercise Sets Reps Rest Notes
1 Warmup- Squat, Lunge Pushup 2 10  
2 10-1 “Little Five 55″ Circuit>Air Squat

>Push-up

>Lunge

>Sit-Up (Feet Anchored) >Ketttle Bell Swing1010 to 1  310-1 “Big Five 55″ Circuit>Bench Press

>Goblet Squat

>Pull-Up

>Box Jump (24″) >Dead-lift1010 to 1  

Twight makes use of a regimen he referred to as “Tail Pipe”… Because its designed to get you “GASSED”

REMEMBER: The Tail Pipe  is carried out after finishing the regular workout. Hence, you will be performing a total of heavy weight drills as the Tail Pipe is tagged at the end.

The Tail Pipe is best described as lung burner with 100 repetitions that will burn down fat and make you gasp for air. This is composed of two parts such as: Recovery and Exercise. Every exercise is performed 25 times with breathing or recovery in between. This is achieved by doing 8 controlled and deliberate breaths from your nose, then proceeding to the following exercise right away. For all the exercises that utilize a weight, it is suggested to make use of 35lb/16kg dumbbell or kettle bell (it can be lighter in case you are a newbie).

Do the following exercises 25 times each back to back, no rest;

  1. Goblet Squat
  2. Kettlebell Swing
  3. Burpees
  4. Jumping Jacks

Now 8 SLOW controlled breaths in and out, no gasping!

Man of Steel Routine

HENRY CAVILL DIET PLAN

Before filming began on Man Of Steel, Henry was interviewed by Total Film Magazine  about the diet he’d be using to become the ultimate super hero.
I’m on 5000 calories a day… You’ve got to eat protein first, then a little bit of carbs…you’ve gotta keep your hunger levels going,”…”I’m training two and a half hours a day, pushing my body beyond its normal limits, putting on a lot of muscle mass and just making myself look like Superman.” 5000 Calories is a hefty amount to be eating for beginners (of which Cavill is not). You could probably smash back 5000 calories of fast food in a day no problem, but to keep your body performing at it’s best and fat at a minimum, fresh fruits, veggies, lean meats and protein will need to be strictly adhered to.
When building mass,  a minimum of 1 gram of protein per pound of body weight is required. Aim for 1.5 grams. Good protein sources include:
  • Beef
  • Chicken
  • Fish
  • Eggs
  • Dairy (cottage cheese, yogurt, etc.)

Henry Carvill Leaning out Diet to Get Shredded

As a starting point, try following the diet (below) Henry and the cast of the Immortals used as featured in MF UK (april 2012). To get in pre-superman shape. If you are already relatively lean and want to cut straight to mass gain, we recommend the program and diet by Jim Stoppani at Bodybuilding.com
Monday

  • Breakfast: Oatmeal with dried fruit and almond milk. 1 serving of fruit.
  • Snack: Natural protein bar. Sports recovery drink
  • Lunch: Salad of your choice but must include chicken breast, 30g avocado and 90g low-fat cheese. Low-fat dressing.
  • Snack: 60g nuts.
  • Dinner: 125ml vegetable soup. 180g salmon with lemon sauce, asparagus and wild rice.
  • Snack: 250ml fat-free cottage cheese. 30g nuts.

Tuesday

  • Breakfast: Protein shake (blend 1 banana, 50g berries, 1 scoop protein powder, 250ml almond milk).
  • Snack: Hummus with carrots
  • Lunch: 250ml vegetable soup. Salad with chopped turkey.
  • Snack: 1 green apple. 2tbsp almond butter.
  • Dinner: 180g chicken breast with 2tbsp honey chili sauce, quinoa and snap peas.
  • Snack: 20g casein protein.

Wednesday

  • Breakfast: Egg white omelet. Handful of strawberries.
  • Snack: 225g cottage cheese.
  • Lunch: Tuna salad with greens. 250ml soup.
  • Snack: 8 almonds. Carrot, apple, celery and ginger juice drink.
  • Dinner: 225g swordfish with mango and ginger sauce, wild rice and 1 medium artichoke.
  • Snack: Fresh pineapple with 225g cottage cheese.

Thursday

  • Breakfast: Muesli with almond milk. 1tbsp protein powder. Carrot, apple, celery and ginger juice drink.
  • Snack: 240ml low-sodium V8 juice. 2tbsp peanut butter.
  • Lunch: Stir-fry 170g scallops with 250g Chinese vegetables, garlic, onion and ginger in 2tbsp olive oil.
  • Snack: Protein shake (blend 1 banana, 250ml carrot juice, 1 scoop protein powder).
  • Dinner: 225g turkey burger with coleslaw (no bun). 250ml gazpacho.
  • Snack: 20g casein protein.

Friday

  • Breakfast: 250g fat-free plain Greek yoghurt. 1 banana.
  • Snack: 225g unsalted nuts. Carrot, apple, celery and ginger juice drink.
  • Lunch: Veggie burger with sautée vegetables and salad. 125ml vegetable soup.
  • Snack: 20 pistachio nuts.
  • Dinner: Tuna salad with plenty of greens. 250ml chilled cucumber soup.
  • Snack: 225g cottage cheese. 30g mixed nuts.

Saturday

  • Breakfast: Scrambled egg white or egg white omelette with mushrooms. Handful of strawberries. 170g cottage cheese.
  • Snack: 1 tomato. 50g fat-free cheese.
  • Lunch: Soup and salad of your choice (include 2tsp sesame seeds).
  • Snack: 50g turkey jerky. 280g almonds.
  • Dinner: 280g halibut with 4tbsp pesto, wild rice and courgette.
  • Snack: 20g casein protein.

Sunday

  • Breakfast: Egg white omelette with spinach. Handful of strawberries.
  • Snack: Fresh pineapple with 30g cottage cheese. 225g unsalted nuts.
  • Lunch: 280g steak with salad of your choice (include avocado).
  • Snack: 1 apple with 2tbsp almond butter.
  • Dinner: Beef and broccoli stir fry. 250ml miso soup. 1tbsp protein powder.
  • Snack: 225g cottage cheese. Handful of mixed nuts.

Henry Cavill Supplement Stack to Supercharge your Diet

Most important of all the supplements listed below is PROTEIN! Your body needs it to build all that muscle you’re going to need to fill that suit. Ideally, following this full supplementation guide created by Jim Stoppani fully along with your heavy duty workout, the tailpipe and good nutrition will see you making major changes to your body.
When You Wake Up

  • WHEY PROTEIN: 20-40 grams
  • Whey protein is effective for muscle growth because it’s one of the fastest-digesting proteins. Especially good around workouts.
  • MULTIVITAMIN: 1 serving
  • Micronutrients for general health and to support muscle gain

With Your Meals

  • FISH OIL: 2-3 grams; 3 times per day
  • Fish oil helps with fat loss, reducing inflammation and improving overall health.
  • CLA: 1-3g
  • Considered both a fat burner AND mass builder support

Before Workout

  • NO BOOSTER: 1 serving (30 min. before)
  • Causes blood vessels to widen, allowing more blood into your muscles = Bigger Pump!
  • WHEY PROTEIN: 20 grams (30 min. before)
  • CREATINE: 2-5 grams (depending on brand)
  • Increase muscle strength, muscle power and muscle endurance
  • BETA-ALANINE: 1.5-3 grams
  • Helps you use heavier weights for more reps!
  • BCAAs: 5 grams
  • Promote muscle synthesis and recovery

After Workout (within 30 minutes)

  • WHEY PROTEIN: 20-40 grams
  • CASEIN PROTEIN: 10-20 grams
  • A  slow-digesting protein .. perfect for overnight.
  • CREATINE: 2-5 grams
  • BETA ALANINE: 1.5-3 grams

Before Bed

  • CASEIN PROTEIN: 20-40 grams

Showing 2 comments

  • sidhartha
    Reply

    Where’s the Jim Stoppani workout?

    • Alex
      Reply

      You have to look it up @ bodybuilding.com :)

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